Summer Nice Bottom (leg) Raiders

adhere to the following week to do these moves 3 times to do each movement 20 times, five action done as a continuous loop.Make three loops.2 minutes rest between each cycle.As long as we stuck his bottom down and will have a beautiful legs.

Action One: squat

legs open, slightly wider than shoulder width, toes abduction (abduction clock 11:05 position), knee with the second toe between the root and third toes in the direction slightly bent, upper chest and abdomen, straight ahead, slightly closing the jaw, the back to tighten, do the movements, leg squats, knee no more than toes, while the axis of the hip joint upper body slightly forward to maintain balance, continue to stand back, fold cross- , stuck his bottom, with the strength of the quadriceps muscle contraction slowly squat, squat until thighs are as parallel to the ground position, stop, and then gradually restored to the starting position, stand up straight legs, but can not lock the knee death, remain uniform throughout the complete attention to breathing, muscle contraction in the heart breath, breathing muscles in the eccentric contraction.

Action II: Lunge Squat

feet arch standing, your feet hip width.One after the feet, toes and knee legs forward, knees slightly bent, upper body, chest and abdomen, back tightened upright perpendicular to the ground, in the hind legs put a cushion below the knee, knee to avoid direct damage and ground contacts, to do the movements, the leg squat, knee no more than toes, front leg squat to parallel to the ground, slowly restored, straight front legs (to avoid joint lock), the entire process to maintain uniform complete, attention breathing, to avoid suffocation caused by the brain hypoxia.

Action Three: Side Step Squat

feet shoulder width opening, taken the direction of the foot to the side, taken the leg squat knees, toes toward the direction of the knee, no more than toes.Squatting to the thigh parallel with the ground, big leg 90 ° angle.Along the other side of the vertical leg straight down, full to maintain uniform complete attention to breathing, to avoid suffocation caused by brain hypoxia.

Action Four: supine hip

body lying on the mat, the body completely closely aligns the ground, his hands palm to separate delegation at your sides, knees, big leg angle of 90 degrees, the whole sole, feet shoulder width apart, tighten the buttocks muscles breath Lift the hips up off the ground, lift the body to its maximum, stay 1-2 seconds, relax the muscles to restore breathing.

Action Five: kneeling position after the leg swing

hands shoulder width to open and hold the pad, the two arms perpendicular to the ground, fingers forward, keeping upper body upright, lower back tightened up his legs kneeling on the mat, big leg angle was 90 degrees, will be a legs straight, exhale the leg after jumping to the top of the body, so that tightening the gluteus maximus, thigh and body breathing was restored to a straight line,